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Tuesday, March 20, 2012

30 Running Tips from 30 Marathoners

To become a greyhound, you’ve got to work like a dog, says Debbra Jacobs-Robinson of San Diego, California. And she has. At this Sunday’s Honda Los Angeles Marathon, Jacobs-Robinson will run her 121st marathon as a leader with the CLIF Bar Pace Team.

Credit: Clif Bar

Michael Seymour keeps a group of runners on pace at the Marine Corps Marathon.

For the last 10 years, the team of 30 expert marathoners have helped beginner and competitive runners score their desired times and even set personal records. So far the team has paced more than 300,000 runners at 115 full and half marathons in the United States.

Whether you’re running a spring marathon or just a neighborhood 5K, follow these 30 tips from 30 veteran marathoners to have the best race of your life.

More from MensHealth.com:Run Smarter and FasterSkip Expo Snacks As tempting as it is to try new bars and drinks at the race-weekend expo, don’t. Last thing you want is an upset stomach—or worse, diarrhea—at mile 9 thanks to unfamiliar food. —Lori Tubbs, 48, Virginia Beach, VA, 50+ marathons, 3-time Ironman finisher and military sports dietician (For the best snacks in America, click here.)

Wear Arm Warmers They provide the perfect bit of protection from the cold, easily roll down when temps rise, and can hold gels if you don’t have pockets. I’ve even used them to carry my hotel room key and a few bucks, just in case.—Scott Stocker, 45, Columbus, OH, 90+ marathons

Don’t Race to Win There will always be someone faster or capable of running farther than you. Run for your own personal goals—weight loss, general fitness, completing a marathon, winning a bet. Maybe you’ll get lucky and win a race someday, but if that were everyone’s goal then about 40,000 runners failed in the NYC Marathon last fall.—Chris Cavanaugh, 41, Cincinnati, OH, 99 marathons

Picture the Finish Line At the start of the race, think about the end. Imagine yourself coming down that final stretch. All soreness disappears as soon as you hear and see people cheering, clapping, even yelling your name (make sure it’s written somewhere visible). See yourself pumping your fists under the big banner, smiling wide. Replay this over and over until you’ve made it a reality.—Karyn Hoffman, 49, Folsom, CA, 23+ marathons, 7-time 100 mile ultramarathon finisher and 4-time Ironman finisher

Beware Goal Inflation If you’ve never run your goal pace in an 18-mile training run, don’t expect a marathon morning miracle. You’ll have a better experience basing your goal on a long run that was satisfyingly hard but doable.—Sharon McNary, 53, Pasadena, CA, 95 marathons and 3-time Ironman finisher

Find Your Carrot, Then Commit Are you doing it for your body, your mind, or simply the thrill of the race? Once you know the why, establish the plan to achieve your dreams.—Whit Rambach, 44, Carmel, CA, 100+ marathons and ultramarathons

Be Prepared with T.P. You don’t want to find the paper has run out at the worst possible time.—Darris Blackford, 48, Columbus, OH, 170+ marathons and 4-time 100 mile ultramarathon finisher

Suit Yourself I use races as an excuse to purge old work clothes. I have been known to lounge around the start in old khakis and button down shirts. There’s no better way to pay final respects to your 1996 Dockers than to shed them just before the gun goes off. (And make sure you look good while in the middle of the race. Check out these 10 Rules to Look Stylish While Working Out.)—David Szeremet, 44, Fort Mitchell, KY, 25 marathons

Hydrate Hard Water is fuel. If you skip the water stations, you can skip the awards ceremony, too.—Debbra Jacobs-Robinson, San Diego, CA, 120+ marathons

Take It Like a Man You are not the only one feeling the pain. Moving through it is what makes the event heroic. It is what makes those who don’t run admire you.—Bruce Yang, 43, West Nyack, NY, 40+ marathons

Tailor Your Training Whether you’re training for your first 5K or the U.S. Olympic Trials, one thing is universal—have fun. If it’s not, it probably won’t last. Don’t be afraid to tweak training plans and advice to make them more enjoyable for you.—Tommy Neeson, 43, Virginia Beach, VA, 40+ marathons

Build Up to Your Pace Studies show that if you gradually work up to your desired speed over the course of the first five to 10 minutes of your run, you will lower your risk for injury.—Darrin Bright, 40, Columbus, OH, 50 marathons, Ironman Florida finisher and sports physician

Pack Your Own Porta-Potty Bring an extra 32-ounce Gatorade bottle and so you can hop into the bushes if you have to. Nerves creep in right before the gun. Bathrooms lines are long. Nobody wants to leave the start line. In a pinch before the start, it can be your savior.—Matt Brereton, 34, Nashville, TN, 75 marathons and 2-time Ironman finisher

Plan, Man Learn as much as you can about the course ahead of time.—Jack King, 53, Richmond, VA, 75+ marathons and 2-time Ironman finisher

Keep it Real Life loses focus when any one area (work, family, even running) becomes too dominant. Keep your running goals reasonable and attainable. This way, after a good run, you’ll be better prepared to deal with everything else.—Michael Rieker, 36, Peoria, IL, 20+ marathons

Get Faster The four-step surge is a great way to increase your overall speed. During practice or a race, quickly pick up the pace for just four steps a few times during your run. These surges will freshen your stride and, at the same time, make your regular pace seem easier.—Jim Chaney, 48 Akron, OH, 170+ marathons and 2-time 100 mile ultramarathon finisher

Enjoy a Time Out Take a break from your watch or heart rate monitor to reconnect with your body. A digital display can be an inaccurate distraction of what performance level you’re really capable of achieving.—Jody Stange, 38, Los Angeles, CA, 90+ marathons

Try to Fly While doing speed workouts, imagine your feet hitting the ground as briefly as possible. The moment one foot makes contact with the track or pavement below, pick it up as fast as possible. Think of it as running over hot coals.—Kathleen Dolan, 44, Columbus, OH, 80+ marathons and 2-time Ironman finisher

Get Tough I run for many reasons, and one of them is the love of the challenge. When I encounter hurdles, get cramps or hit the wall, I consider it a new challenge.—Diana Widdowson, 45, Conestoga, PA, 50+ marathons and 10-time 100 mile ultramarathon finisher

Pick a Side Another way to help your personal cheering squad find you: Tell them what side of the road you’re going to be on so they don’t search for you on the wrong side.—Ann Scholl, 41, Kimberly, WI, 20+ marathons

Waterproof Your Tech If you run with a cell phone, slip it into a zip lock bag for extra protection from sweat or water, like the cup you will likely dunk over your head.—Mike Renavitz, 42, Dunellen, NJ, 50+ marathons

Pack the Paper Bring the morning paper or a magazine for the downtime in the starting area. Reading will keep you calm and relaxed prior to the race.—Colin Wallis, 40, Austin, TX, 50+ marathons and 4-time Ironman finisher

Take a Mental Break During the longest, loneliest, most difficult stretches of the race, strike up a conversation with another runner, focus on your music, or dedicate this portion to someone who inspires you.—Marie Bartoletti, 54, Pittsburgh, PA, 225 marathons and Badwater 135 finisher

Make Yourself Findable Text family and friends a quick photo of yourself in your race day outfit in the morning. This way, they’ll know exactly what you’re wearing and what to look out for from the cheering sections.—Bill Sanders, 42, Elmhurst, IL, 90+ marathons

Run for a Reason Dedicate the race or the last several miles of your marathon to special people in your life. Focus your thoughts on them and what they mean to you, rather than how bad you may feel.—Tom Tisell, 44, St. Paul, MN, 50+ marathons and Olympic Marathon Trials qualifier